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8/12/18 "Complex"

August 11, 2018

WARM UP Coach Lead 00:00-10:00

 

STABILIZER 10:00-20:00

AMRAP5

10 DB Plank Drag

10 DB OH Sit Up

 

STRENGTH: 20:00-35:00

2 Rounds :30/:15 (R then L)

SA DB Hang Cleans (35/25)

SA Push Press (35/25)

SA Reverse OH Lunge (35/25) (sc: Front Rack)

 

Then:

2:00 Complex (R)

3 SA DB Hang Cleans

3 SA Push Presses

3 SA Reverse OH Lunges (sc: Front Rack)

 

:45 Rest

 

2:00 Complex (L)

3 SA DB Hang Cleans

3 SA Push Presses

3 SA Reverse OH Lunges (sc: Front Rack)

 

METCON 35:00-55:00

35-25-15 (Cap 15min)

Wall Balls (RX 20/14)

Mt Climbers (Pairs)

Ring Rows

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